1: Wake up your body with gentle neck rolls to relieve tension and improve mobility.

2: Start your day with seated cat-cow stretches to release back tightness and improve posture.

3: Target tight hips and lower back with a seated figure-four stretch for improved flexibility.

4: Strengthen your core and elongate your spine with a seated side bend stretch.

5: Kickstart your day with a seated twist stretch to improve digestion and reduce back pain.

6: Release tension in your shoulders and upper back with a seated shoulder stretch.

7: Energize your body with a seated forward fold stretch to stretch your hamstrings and back.

8: Stretch your chest and shoulders with a seated eagle arm stretch for better posture.

9: End your stretching routine with a seated spinal twist to improve flexibility and relieve stress.